Tips to combat milder winter doldrums

Feb 7 2012

Shorter days and colder weather can lead to a loss of energy for many people. Summoning the motivation to perform daily tasks can be a challenge. Some people even suffer episodes of clinical depression triggered by the change in seasons, a condition called "seasonal affective disorder."

Dan Iosifescu, MD, Director of the Mood and Anxiety Disorders Program at Mount Sinai, says the condition results from changes in ambient light. "A gland in our brain provides a time signal, based on the amount of ambient light, to various parts of the body. Like a metronome, the gland responds to signals from light and uses those cues to orchestrate the day/night cycle," he says. "Ambient light helps our brain determine when our bodies need to be active mentally and physically and when our bodies needs to rest. That cycle is thrown off when the days get shorter and darker."

Here are Dr. Iosifescu's tips for kicking the milder winter doldrums:
•Light Up Your Morning. Make sure you turn all the lights on when you wake up to jumpstart your day. Getting outside and going for a walk on sunny mornings can help. For people with more severe cases of the winter blues, or diagnosed seasonal affective disorder, consider purchasing a light therapy box, a special lamp that simulates outside light. Turn the light on for 30 minutes each day, early in the morning, to flood with light the space you are in (not directly into your eyes).
•Keep Moving. Exercise is just as critical to mental health as it is to physical health. Many studies have shown that exercise has an important antidepressant effect. While the cold weather may sap your motivation to work out, many people see a marked improvement in their mood with a regular routine. Incorporate vigorous cardiovascular exercise for at least 30 minutes, three times a week. Exercise also promotes weight loss, which can also improve mental well-being.
•Maintain Your Regular Routine. Don't let a warm bed lure you into sleeping later than usual. During winter, it's critical to maintain a regular sleep-wake cycle both during the week and on weekends. You may be tempted to alter your routine and avoid the outdoors, but don't let Mother Nature keep you inside. Schedule plans with friends and family to try new activities, such as indoor sports or going to a museum you've never visited.
•Supplement Your Diet. Studies have shown that a diet rich in omega-3 fatty acids can improve symptoms of depression. Natural remedies such as Sam-e and St. John's Wort also have antidepressant effects. Incorporate omega-3s into your diet where possible, or consider taking these natural supplements (available in pharmacies or vitamin stores).
•Ask Your Doctor. It is important to differentiate between mild seasonal blues and clinical depression. If you have more severe symptoms lasting longer than a few weeks, talk to your doctor.